Gymnastic Strength
warm up
2 round
8 EB Zombie squat
8 Barbell strict press
8 Upright rows
8 V-sit up
Front Squat
2 Set
20 reps (unbroken)
at 50-55% of RM
superset 1
3 set
8/8 Seated Single arm DB Strict Press
8 Barbell bent over row
superset 2
3 set
10 Spider Biceps Curl
10 Plate OH Plate triceps extension
20 Plate OH Sit up
Metcon
Metcon
Warm up
2 mins single unders
2 rounds of
10 Kipping
10 straight leg deadlift
10 hang Muscle clean
5 Verical jump
Power Clean
Every 2:00 mins x 6 sets
3 Power Clean (touch and go)
*start with 75% of your RM
Conditioning
AMRAP 12 mins; At Sustained Effort
5 Toes to Bar
10 Dual KB Hang Power Clean and Jerk (2×16/12kg | 12/8 kg | 10/5 kg)
25 Double Unders